If you’re trying to watch your carbs but miss mashed potatoes, this South Beach mashed cauliflower surprise is the perfect recipe to try! It tastes just like creamy side dish you know and love, yet is a low calorie and low carb option the whole family will enjoy.
Despite being a "white" vegetable, cauliflower is so good for you! It's low calorie, low carb, and filled with good vitamins and minerals, such as magnesium, calcium, iron, zinc, potassium, some of the B vitamins, and more. These South Beach cauliflower mashed potatoes are a wonderful way to get more of this healthy vegetable and it pairs perfectly will your favorite roast chicken or this tender ginger roast beef. You’ll want to make it all the time!
Why you’ll love this South Beach mashed cauliflower
- Healthy alternative - One easy way to lighten up any meal is to replace the mashed potatoes with creamy mashed cauliflower! Cauliflower is so much lower in calories and carbohydrates than potatoes. It’s an easy swap to make without compromising on flavor!
- So easy to make - After steaming the fresh cauliflower, blend it in the food processor until smooth and creamy. It’s so much faster than boiling a pot of potatoes!
- Rich & creamy - It’s hard to believe that cauliflower can really turn into something light and fluffy, but it really does! Those thick stems soften up while steaming and turn into a really lovely option for any meal.
What You Need
You need a knife, cutting board, measuring cups and spoons, a vegetable steamer or pot, and food processor (affiliate link). And a pretty bowl or serving dish, of course.
Ingredients
- Cauliflower florets - For the best texture, use fresh, firm cauliflower.
- Butter alternative - You can use regular butter in a pinch, but you’ll need to adjust the nutrition information.
- Fat-free half-and-half - This is a great way to add a creamy texture and flavor without all the fat and calories.
- Salt & black pepper
How to Make South Beach Cauliflower Surprise
- Steam the cauliflower until it is soft but not mushy.
- Drain the cauliflower well. It helps to pat it dry with a towel.
- Put the cooked cauliflower, butter substitute (or butter), half and half, salt and pepper in a food processor and puree until it has the texture of mashed potatoes.
- Serve hot.
South Beach Diet Mashed Cauliflower
Author: Recipe Idea Shop
Ingredients
- 4 cups cauliflower florets
- 2 tablespoons Smart Balance or butter
- 2 tablespoons Fat Free Half and Half
- Salt to taste I use about ½ teaspoon
- ¼ teaspoon black pepper
Instructions
- Steam the cauliflower until it is soft but not mushy.
- Drain the cauliflower well. It helps to pat it dry with a towel.
- Put the cooked cauliflower, butter substitute (or butter), half and half, salt and pepper in a food processor and puree until it has the texture of mashed potatoes.
- Serve hot.
Variations
- Roasted garlic mashed cauliflower - Roast a few heads of garlic in the oven to add a sweet, savory flavor to the mash.
- Add shredded cheese - This will alter the nutrition facts, but shredded cheddar or parmesan can add a wonderful flavor.
- Sprinkle with herbs - Chop fresh parsley or chives for a pop of color and a fresh flavor.
Expert Tips
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- Steam just enough- The tricky thing about this recipe is steaming the cauliflower just the right amount. If it’s too much, it’ll fall apart in the food processor and become mush. If it isn’t steamed enough, it’ll have a gritty texture that’s not that pleasant to eat. Cook until your cauliflower is fork tender. If you can’t slide a fork through it easily, it needs more time.
- Only use fresh cauliflower - Frozen cauliflower won’t have the same texture as fresh and is more likely to become overcooked. Look for firm, clean heads without any signs of mold or decay.
- Season well - I highly recommend salting the water for steaming the cauliflower as this will add a little extra flavor from the beginning. Taste the mashed cauliflower and add more salt as needed until the flavor pops.
Recipe FAQsHow do you make vegan mashed cauliflower?
The easiest option is to use a butter alternative and replace the half and half with a neutral, non-dairy cream like boxed coconut cream. It’s important to choose something neutral-tasting or your cauliflower mash will take on the flavor of the milk.
How long does cauliflower mashed potatoes last in the fridge?If you have any leftovers, let them cool to room temperature for no more than 2 hours then store them in an airtight container in the fridge for up to 3-4 days.
What does mashed cauliflower taste like?The main differences between mashed cauliflower and potatoes are that potatoes are much fluffier and cauliflower has a subtle sweetness. The cauliflower still has a smooth, creamy texture, but it just can’t compete with the high starch content in mashed potatoes. To balance out the flavor of the cauliflower, make sure you add salt and pepper. These will highlight the savory flavors and bring the whole dish together.
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Kathy acquired the blog, Recipe Idea Shop in 2024. She was raised on a farm in Arkansas where having a big garden and good food to eat was the norm. She shares recipes for homemade comfort food and new trending dishes.
Kathy began her blogging journey in 2011 when she founded PetticoatJunktion.com, a home décor blog focused on repurposing and upcycling furniture, and thrift store finds.
